The waist happens to be that one area of the body from which you can almost never remove fat, no matter how hard you tried. All that dieting and exercising would do everything but shrink your waist fat. So what are you doing wrong? Simple, you are incorporating the wrong exercises for the process. Waist fat reduction requires a combination of proper dietary modifications, spot training, strength training and intense cardio workouts. Only then would you be able to reduce your waist fat quickly. Here are some steps that would help you with the same.
Step 1: Determine the fat loss goal you wish to achieve. A healthy goal would be losing about 2lbs. every week, meaning you would need to burn almost 1000 calories every day via diets and exercises. Divide the count among your diet and exercises. For instance, if you choose to reduce 600 calories via exercise, the remaining 400 calories need to be reduced via diets.
Step 2:Opt for vigorous activities instead of moderate ones. These activities would help you burn calories faster. For instance, instead of walking (which would help you burn about 298 calories per hour) you can opt for jogging (which would help you burn about 598 calories per hour). Jumping rope, hiking, swimming and paying racquet ball would also help you burn calories faster.
Step 3: Opt for interval training if you are not able to cope up with the intensity of the waist fat reduction exercises. Accordingly, you can start with a brisk walk and then gradually move on to jogging after a minute or so. Return back to walking after a couple of minutes and so on. Keep on switching in between walking and jogging in order to lose waist fat without stressing your body too much.
Step 4: Try the ‘Squat with Twist’ exercise. Stand straight with your feet spread at shoulder width. Now lower your body into a squatting position. At the bottom of the squat, contract your muscles and twist your upper torso to the right. After a couple of seconds, come back to your normal position and repeat the same procedure for the left side of your body. Keep doing this exercise continuously to complete 12 sets for each side of the body. And do this exercise at least twice a week to reduce waist fat quickly.
Step 5: Switch to low fat dairy products as well as lean protein in your meals. Eat foods that contain few calories but still contain other nutrients like fiber to keep you full for longer periods. For instance, including more vegetables and fruits can help you lose waist fat quickly without weakening you.
